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Daily Workout WOD, January 14, 2020

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14 Jan, 2020


Complete these movements with the barbell were able:
10/side Quadruped Thoracic Rotations
3 Bottom Squat Hold (30 sec hold)
10/side Barbell Deadbugs
10/side OH Plate Lunges
10 Hang Muscle Snatches
10 Behind the Neck Snatch Grip Push Press
Muscle Snatch (EMOM x 5 mins: 3 + 1 High Box Jump)
This is to be used as a warm up and to tighten technique
Power Snatch (EMOM x 10 mins: Build to heavy 2 rep)
Start at 65% of 1RM. No TNG!! Drop & reset! Finish with 2 perfect sets.
Metcon (5 Rounds for reps)
EMOM x 10 mins:
1. 45 sec Max Burpees to a 6" target
2. 45 sec Max Alternating DB Snatches (50/35)

Here are standards to aim for:
Rx: 16 Burpees / 20 DB Snatches
Intermediate: 12 Burpees / 16 DB Snatches
Beginners: No Standard, respect your pace and scale down to 30 secs of work if needed to maintain your pace!
5-7 min In Class Stretch/Cool Down:
Banded Hamstring Stretch
Pec Stretch on Post
Optional Extra Work

On the Assault Bike:
4 mins Max Calories
Rest 1 min
3 mins Max Calories
Rest 1 min
2 mins Max Calories
Rest 1 min
1 min Max Calories
Rest 1 min
Then climb back up: 2-3-4

Archives Previous WODs
Daily Workout - Mon, May 29

For 8 mins cycle through:

200m Run or 250m Row or 12/8 Cal Assault Bike

6/side Single Arm Ring Row + Rotation

8 Downward Dog to Push Ups

4/side Reverse Lunges

15 Hollow Rocks / 15 sec Hollow Hold

Metcon (Time)

AQAP with a partner complete:

2400m Run

Directly into -

12 Rounds each of:

5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows

10 Push Ups

15 Air Squats

Directly into -

2400m Run

Time Cap: 37 mins

Alternate 200 or 400 runs

Alternate complete rounds of movements until you complete 12 rounds each

(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)

In Class Stretch

2 mins/side Pigeon Pose

2 mins/side Half kneeling Pec Stretch with post